This article was co-authored by Chris M. Matsko, MD. Dr. Matsko is a retired Physician based in Pittsburgh, Pennsylvania. He has been awarded the Pittsburgh Cornell University Leadership Award for Excellence. He received his M.D. from the Temple University School of Medicine in 2007.

There are 23 references cited in this article, which can be found at the bottom of the page.

Leptin is a protein made by fat cells to regulate energy levels. This hormone does its task by telling the brain when you are satiated, or "full," allowing your body to use energy at normal levels. When leptin is released the feeling of hunger dissipates; when leptin levels are low, the body starts to signal hunger; however, for many (often due to the excess of fat cells associated with obesity) the release of leptin is not received by the brain and the signal of being "full" is not triggered. As such, for those who wish to control their body weight, leptin hormone control is important. Knowing how to stimulate a leptin response in your body can help you curb your hunger.

Do exercises that target fat cells. Simply shedding numbers on a scale will not be good enough if you want to improve your body's leptin response. You'll need to burn off as many fat cells as you can. Although obese people have leptin in their system, their appetites are rarely quenched because they have developed a resistance to leptin, or a leptin resistance, via their fat cells. [1]XResearch source

Perform cardiovascular/aerobic exercises on a daily basis. Cardiovascular exercise is any workout that increases oxygen intake, while aerobic exercises increase blood flow. Often these activities coincide. Simply walking 30 minutes every day can burn enough fat to trigger a leptin response. Ideally, do a high level of sustained activity that increases oxygen intake and blood flow.

Shoot for 150 minutes of moderate intensity exercise every week. This is about 2 ½ hours weekly. [2]XResearch source

The burning of fat cells releases the leptin that was stored in them. Additionally, this kind of exercise increases the overall amount of active leptin receptors.[3]XResearch source

As an added benefit, cardiovascular exercise also boosts your metabolism (which has to do with the rate at which you burn calories) if you vary your routine.

Your max heart rate when exercising is roughly 220 - your age (so if you're 35, 220 - 35 = 185 beats per minute). You can exercise up to 80% of you max heart rate for best cardiovascular training.

Perform weight resistance exercises on a daily basis. Lifting weights regularly burns off fat cells and calories and strengthens your muscles. An increase in muscle mass has been shown to improve metabolism, which aids in the burning of fat cells and the release of leptin into the system.

One weight resistance routine you can do without needing any expensive weights or a gym membership is the "Tone Up All Over" strength routine, which has the following moves: the squat to overhead press; single-leg dumbbell row; step-up with bicep curl; dolphin plank; curtsy lunge; and superman.[4]XResearch source

Do short bursts of High-Intensity exercises. High-Intensity Interval Training (HIIT) is a form of anaerobic exercise in which you perform short bursts of workout at maximum intensity (sometimes for as little time as twenty seconds) with periods of less-intense movement for recovery.

HIIT encourages the natural release of Human Growth Hormone (HGH) which helps with fat burning and the regulation of leptin. [5]XResearch source

Some popular HIIT workouts are CrossFit, Fartlek, and the Seven-Minute Workout.

Try and get two to three strength training workouts in every week.[6]XResearch source

Eat more dark-colored fruits and vegetables. Fruits and vegetables with dark skins are excellent sources of phytonutrients, such as carotenoids and flavonoids, which are anti-inflammatory agents that help oxidation in and the body and increase levels of leptin.[7]XResearch source

Consume more omega-3 fatty acids. Not all fats are harmful to your body. Omega-3 fatty acids have a unique chemical structure and they are good for you when consumed in moderate amounts. Omega-3 fatty acids are essential to the proper functioning of the body and brain. Omega-3 promote healing and decrease inflammation as well as being involved in a wide range of cellular activities, most notably neurological development and functioning.

Omega-3 fatty acids can be found in fish, green and leafy vegetables, nuts and beans. The consumption of omega-3 fatty acids aids in the reduction of blood vessel inflammation, which improves the body's ability to respond to leptin.[8]XResearch source

Opt for flavor that is naturally nutritious. Many food producers overload their products with salt and sugar as a means of covering up the tasteless nature of artificial food. Even the diet varieties (e.g., Diet Coke) rely on sugar substitutes to mask unsavory flavors. Because of this, unnaturally processed foods lack the necessary nutrients and properties that the body requires, resulting in a deficient leptin response.

Instead of fast and processed food, go for foods that are naturally rich in flavor like grains, vegetables, and nutrient-rich fruits.

Use natural herbs that will add a kick to your meals such as sage, thyme and basil instead of artificially flavored foods. [9]XResearch source

Lower your triglyceride levels. Triglycerides are a major contributor to leptin resistance by inhibiting the transportation of leptin across the blood-brain barrier. To increase leptin sensitivity, decrease your intake of triglycerides.[10]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source

Certain medications may also contribute to high triglyceride levels, as well as genetic factors. [11]XResearch source

One supplement that is known to reduce triglyceride levels in Niacin, or vitamin B 3. Niacin has been know to lower both cholesterol and triglycerides. This will help with cardiovascular functioning and lower cardiovascular risk levels.[12]XResearch source

Get a good night's sleep every night. There's a lot of debate among people in health science about the best ways to lose weight and keep it off, but everyone agrees that getting adequate sleep is essential. Likewise, getting enough sleep is essential to regulating leptin. Aim for at least seven to nine hours each night.

Scientific study has shown that those who didn't get enough sleep had leptin levels 15% lower than those who had. [13]XResearch source

Not getting enough sleep means you'll have a stronger appetite that is harder to satisfy the next day [14]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source and throws your whole body out of energy homeostasis, or the balance between energy input and expenditure[15]XResearch source, which is what leptin is trying to promote.[16]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source

Stay hydrated. Most people know that drinking water is important but as much as 75 percent of Americans may be chronically dehydrated. Staying hydrated helps with digestion, mood and controlling hunger, but also contributes to how easily the body absorbs nutrients and vitamins. As such, constant dehydration is likely to severely inhibit your sensitivity to leptin and increase your resistance to it. Stay hydrated to reverse this.

Drink at least eight to ten cups of water, or 64 to 80 ounces, every day.[17]XResearch source

This may seem like a lot, but if you carry a refillable water bottle with you throughout your day, you'll be surprised at how quickly you can get your daily dose.

Avoid alcohol and beverages with caffeine. Do not count them to your daily water intake.

Consider taking supplements. While there are a number of supplements you can find online that claim to give you more leptin, these are misleading, as leptin doesn't actually enter the bloodstream and so cannot be taken as a supplement.[18]XResearch source However, there are supplements you can take to encourage leptin sensitivity and/or decrease leptin resistance.

Irvingia is a supplement made from mango extract that can improve leptin sensitivity, among other beneficial effects. If you are over 18 you can take 150 mg a day with food.[19]XResearch source

Antioxidants can be taken as supplements such as Taurine and Acetyl L-Carnitine supplements to help decrease leptin resistance.[20]XResearch sourceGrapes, blueberries, nuts, dark green veggies and sweet potatoes are all some natural sources of antioxidants.[21]XResearch source

As always, consult your doctor before taking any new supplement. While most people equate supplements or natural remedies with being harmless, supplements can interact with other medications and cause serious reactions, so it's important you talk to your doctor first.

Avoid smoking and excessive alcohol consumption. Studies seem to indicate that smoking[22]XResearch source and alcohol consumption[23]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source can inhibit leptin secretion. Additionally, overconsumption of alcohol impairs judgment, which can lead to bad decision about eating, which can further inhibit leptin stimulation.

Check How to Quit Smoking and How to Quit Drinking Alcohol for help.

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Dr. Matsko is a retired Physician based in Pittsburgh, Pennsylvania. He has been awarded the Pittsburgh Cornell University Leadership Award for Excellence. He received his M.D. from the Temple University School of Medicine in 2007.

Dr. Matsko is a retired Physician based in Pittsburgh, Pennsylvania. He has been awarded the Pittsburgh Cornell University Leadership Award for Excellence. He received his M.D. from the Temple University School of Medicine in 2007.

About this article

This article was co-authored by Chris M. Matsko, MD. Dr. Matsko is a retired Physician based in Pittsburgh, Pennsylvania. He has been awarded the Pittsburgh Cornell University Leadership Award for Excellence. He received his M.D. from the Temple University School of Medicine in 2007.

To stimulate a leptin response in your body, try your best to get at least 7 hours of sleep, since sleep-deprivation can lower your leptin levels. You should also drink between 8-10 cups of water a day to stay hydrated, which helps with controlling hunger. Besides sleeping well and staying hydrated, try eating dark-colored fruits like broccoli, spinach, blueberries, and cherries to increase your leptin levels. Additionally, you can eat foods rich in omega-3 fatty acids, like fish, nuts, and beans to help support your brain function. To learn how to exercise to stimulate the leptin in your body, read more from our Medical co-author.

Thanks to all authors for creating a page that has been read 163,751 times.

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Steph

Apr 11, 2016

"What helped me was how the article explained in more detail how leptin works in our bodies, and the fact that applying these changes in diet and exercise also is just a good and healthy lifestyle change overall."..." more

MK

M. Kokias

Jan 1, 2018

"Simple clarification without a 2-hour video droning on only to try and sell you something at the end, imparting little to no information."..." more

"What helped me was how the article explained in more detail how leptin works in our bodies, and the fact that applying these changes in diet and exercise also is just a good and healthy lifestyle change overall."..." more

MK

M. Kokias

Jan 1, 2018

"Simple clarification without a 2-hour video droning on only to try and sell you something at the end, imparting little to no information."..." more